Wheat Grass (Triticum aestivum)
Wheat Grass refers to the young grass of the common wheat plant, Triticum aestivum, which is harvested early in its development, typically 7–10 days after sprouting. It is considered a "superfood" by many and is consumed as a dietary supplement for its dense nutritional content. Unlike the mature wheat grain, which is a staple food worldwide, wheatgrass is harvested before the gluten-containing seeds are produced [1, 2].
It is most commonly consumed as a fresh juice, often referred to as a "shot," but is also available in powdered, capsule, and tablet forms. The concept of consuming wheatgrass was popularized in the United States in the 1930s by Charles Schnabel, an agricultural chemist who promoted its health benefits [1].
Nutritional and Chemical Composition
Wheatgrass is a concentrated source of a wide array of nutrients. Its most notable component is chlorophyll, which can make up to 70% of its chemical constituents. It is a good source of vitamins, minerals, amino acids, and enzymes [1, 3].
| Nutrient Category | Specific Nutrients & Compounds |
|---|---|
| Vitamins | Vitamin A, Vitamin C, Vitamin E, Vitamin K, B-complex vitamins |
| Minerals | Iron, Calcium, Magnesium, Selenium, Zinc, Manganese, Copper, Phosphorus, Potassium |
| Pigments | Chlorophyll, Carotenoids |
| Amino Acids | Contains 17 amino acids, including all eight essential amino acids |
| Enzymes | Includes enzymes such as superoxide dismutase (SOD) and cytochrome oxidase |
| Antioxidants | Flavonoids (e.g., apigenin), Phenolic acids, Glutathione, Tocopherols |
| Other | Dietary fiber, Proteins, Phytonutrients |
Sources: Moshawih et al. (2022) [1], Healthline (2024) [2], WebMD [3]
Key Bioactive Compounds
- Chlorophyll: This green pigment, essential for photosynthesis, is abundant in wheatgrass. It is structurally similar to hemoglobin, the oxygen-carrying molecule in human blood, which has led to claims about its blood-building properties. It is also a potent antioxidant and is believed to aid in detoxification [1, 2].
- Flavonoids and Phenolic Acids: These compounds are powerful antioxidants that help the body combat oxidative stress by neutralizing free radicals. This action is thought to contribute to wheatgrass’s anti-inflammatory and disease-preventing potential [1].
- Vitamins and Minerals: Wheatgrass provides a broad spectrum of vitamins and minerals that support overall health, including immune function, energy production, and bone health [2, 3].
Health Benefits
Wheatgrass is promoted for a wide range of health benefits, but robust scientific evidence in humans is lacking for many of these claims. Most of the supporting research is preliminary and based on laboratory or animal studies.
Antioxidant and Anti-inflammatory Properties
Wheatgrass is rich in antioxidant compounds, including chlorophyll, flavonoids, and vitamins C and E. These substances help protect the body from the cellular damage caused by oxidative stress, which is linked to chronic diseases and aging. Research from 2021 highlights that the flavonoids and chlorophyll in wheatgrass contribute to its anti-inflammatory effects, which may be beneficial in managing conditions like arthritis [1, 2].
Immune System Support
The dense nutritional profile of wheatgrass may help support a healthy immune system. Some preliminary research suggests it could be particularly beneficial for individuals undergoing chemotherapy.
A 2020 preliminary study found that wheatgrass juice may have positive effects on the immune system, especially in people undergoing chemotherapy. It has also been suggested that wheatgrass may reduce myelotoxicity (a reduction in bone marrow function) caused by chemotherapy, though more research is needed [2].
Other Potential Benefits
Early and limited research suggests wheatgrass may have a role in several other health areas, but the evidence is not yet strong enough to draw firm conclusions.
- Cholesterol Reduction: An early study in women with high cholesterol found that daily supplementation with wheatgrass powder for 10 weeks resulted in a small reduction in total cholesterol and triglycerides [3].
- Ulcerative Colitis: One early study found that daily consumption of fresh wheatgrass juice reduced disease activity and the severity of rectal bleeding in patients with ulcerative colitis, a type of inflammatory bowel disease [3].
- Blood Sugar Control: Traditionally used as an anti-diabetic agent, some animal studies indicate that wheatgrass may help manage blood sugar levels and protect against oxidative stress associated with diabetes. However, this has not been confirmed in humans [2, 3].
- Beta-Thalassemia: Research is conflicting. Some early studies suggested that wheatgrass could reduce the need for blood transfusions in children with this blood disorder, while other studies found no benefit [3].
Dosage and Usage
There is no scientifically established appropriate dose for wheatgrass. Dosages used in studies have varied, with some using 60-100 mL of fresh juice daily for up to 18 months. As a powder, a common recommendation is 10-15 grams per day [2, 3].
Given the lack of standardization and safety data, it is essential to follow the directions on product labels and consult with a healthcare professional before starting supplementation.
Safety and Precautions
Wheatgrass is generally well-tolerated, but some individuals may experience side effects, and certain populations should avoid it.
- Common Side Effects: The most frequently reported side effects are nausea, appetite loss, and constipation. Some people also find the strong, grass-like taste of the juice difficult to tolerate [2, 3].
- Gluten and Wheat Allergies: Wheatgrass itself is the young grass of the wheat plant and does not contain gluten. However, there is a risk of cross-contamination with wheat seeds during harvesting. Therefore, individuals with celiac disease, gluten sensitivity, or a wheat allergy should exercise caution and choose products certified as gluten-free.
- Pregnancy and Breast-feeding: There is not enough reliable information to determine if wheatgrass is safe to use during pregnancy or while breast-feeding. It is recommended to avoid use to be safe [3].
- Bacterial Contamination: Freshly prepared juice, especially if grown at home or purchased from juice bars, carries a risk of contamination with bacteria or mold if not handled properly.
Drug Interactions
- Diabetes Medications: (Moderate Interaction) Wheatgrass might lower blood sugar levels. Taking it alongside diabetes medications could cause blood sugar to drop too low (hypoglycemia). Blood sugar levels should be monitored closely [3].
- Surgery: Due to its potential effect on blood sugar, it is recommended to stop taking wheatgrass at least two weeks before a scheduled surgery to avoid interference with blood sugar control [3].
